Shepherd Hill Girls Soccer Summer Workout 2017

DO NOT WAIT UNTIL THE WEEK BEFORE TRYOUTS TO START TRAINING!

Remember:

1. I highly recommend attending captains practices and summer league games.

Playing and practicing together will only prepare you that much more for the
upcoming season.
2. Push each other and lean on each other for support and advice.
3. Listen to your body and adjust the workout if pain or injury occurs. (Theres
sore and then theres injuredthey are not the same thing.)
4. Try to find a workout partner.
5. Early morning and early evening are the best times to work out to avoid the
heat/humidity.
6. Hydrate before, during and after each workout.
7. Practice proper eating habits including breakfast, lunch and dinner as well as
snacks. Meals should include wide variety of carbohydrates and proteins from
various fruit, vegetable, meats and fish.
8. Be sure to utilize the rest days each week.
9. Email or call your captains or coaches if you have questions.

Pre-season Camp w/ Anthony Cosky (womens soccer coach at WPI) @

Shepherd Hill August 14th-18th Times to be announced

Make sure you have all your physicals and paperwork in by the day of the first
tryouts. You will not be allowed to tryout on the first day if you dont have
everything in. Make sure to bring both shin guards and cleats to every session.
Tryouts will be:

Wednesday August 23rd Mandatory team orientation night (usually

6 pm)
Thursday August 24th 7:30-10:30 & 2:00-4:00
Friday August 25th 8:00-10:30 (sneakers are needed for the mile
run) & 2:00-4:00
Saturday August 26th 8:00-10:30 (teams will be determined)

You will also be expected to complete a variety of fitness tests during preseason,
including a timed mile run. All varsity candidates will be expected to run it
in under 7:30. Those varsity players not completing this during
preseason will need to do so by the first game in order to play.
If you have any questions you can email Coach Garneau at sgarneau@dcrsd.org
or call/text the captains, Morgan Silk (508-868-3023) or Alyssa Trueman (774-312-
4703).

~ Many teams have the will to win. Only the champions

have the will to prepare to win. ~
Running Drills
1 mile run

Aim for 7:30

2 mile run

Aim for 15:00

Fartlek Run

On the track, sprint the straight-aways, jog the turns

Continuous for 1-3 miles (remember to progress)

Hills

Find a hill no less than 20 yards in length

Sprint up the hill then immediately jog down.
This should be done at 100% intensity.
Start with 6 then build your way up.
If running with a partner, you run 1 and then they run 1.

Sections

Take a full soccer field and cut it into sections (see diagram below)
Sprint 1, jog 1, then sprint 2, jog 2, then sprint 3, jog 3follow this pattern until
you reach sprint 10 and jog 10

Cycles
Section
 Start with a time goal of 10 minutes and then build up from there.
Cycles consist of alternating between running, jogging, and sprinting.
In between each cycle of aerobic work you alternate between push-ups and
crunches.
Each cycle should vary between 10-30 seconds.
Continuous Run
Jog from one side of the field to the other continuously for 15-20 minutes (increase
the time as your training progresses)
When the whistle blows start sprinting
When the whistle blows jog again
Repeat

300s
Set up a marker 50 yards out (endline to 50 on soccer field)
Sprint out to the marker and back (that equals 1) a total of 3 times
1st set in 60 seconds, rest 60 seconds
2nd set in 65 seconds, rest 65 seconds
3rd set in 70 seconds, extra rest 90 seconds
4th set in 65 seconds, rest 65 seconds
5th set in 65 seconds

120s

Set a marker 120 yards out (if using a soccer field it is endline to endline)
Sprint down in 20 seconds
Run back in 35 seconds
Rest 35 seconds
Do a total of 10, 1 minute rest after #3, 6, and 8.

Carolina Suicides

If you dont have a partner the rest sis 1:1, if working with a partner your rest is
while your partner works.
Need 4 markers, set out Marker A and B 10 yards apart, Marker B and C 5 yards
apart, Marker C and D 10 yards apart.
Start at A, sprint to B and Back to A, Sprint to C and back to A, Sprint to D and back
to A
10 times

Perimeters

Set up a 30 x 30 yard box

Start at one corner and jog all 4 sides
When you get back to the start sprint 1 side; jog 3 sides
When you get back to the start sprint 2 sides; jog 2 sides
When you get back to the start sprint 3 sides; jog 1 side
When you get back to the start sprint all 4 sides
Rest 1:00 then repeat 4 times, alternate which direction you run

20/40/60/100
 Set out markers 20 yards, 40 yards, 60 yards, and 100 yards (up is 1, back is 2,
etc.)
Sprint out 100 yards, 6 times, 50 seconds rest between each
Sprint out 60 yards, 8 times, 40 seconds rest between each
Sprint out 40 yards, 10 times, 35 seconds rest between each
Sprint out 20 yards, 15 times, 15 seconds rest between each

14s

14s are done from the endline to the 18 yard line on a soccer field
Run from the endline to the 18 yard line and back 14 times under 1 minute (from
the endline to 18 is 1, then back is 2, etc.)
These should be done between 60-65 seconds, rest is 1:30 in between sets, your
goal is 4 sets

Ladders

Set up 2 cones 20 yards apart

Start with 1 sprint, then 2 sprints, then 3 sprints, etc. until you reach 10
consecutive sprints
1:1 rest (however long it takes you to sprint thats how long you rest or alternate
with a partner)

17s

Start at the endline and sprint to the opposite 18 yard line, you have 17 seconds
Jog from the 18 yard line to the other endline, you have 17 seconds
When youve reached 17 seconds turn and sprint again to the opposite 18 in 17
seconds and then jog from the 18 to the endline in 17 seconds.
Start with 10 minutes and build to at least 15 minutes.

Pyramids

Set out two cones 25 yards apart

Start with 4 sprints (up=1, back=2)
Increasing in increments of 4
The progression is 4, 8, 12, 16, 12, 8, 4
Your rest is 1:1 or alternate with a partner

Regular Suicides

Set up 5 cones each 5 yards apart

10 suicides total
#1 in 30 seconds, 30 seconds rest
#2 in 35 seconds, 35 seconds rest
#3 in 40 seconds, 1 minute rest
#4 in 35 seconds, 35 seconds rest
#5 in 35 seconds, 35 seconds rest
#6 in 40 seconds, 1 minute rest
#7 in 30 seconds, 30 second rest
#8 in 35 seconds, 1 minute rest
#9 in 35 seconds, 35 seconds rest
#10 in 30 seconds
 Agility
Pro Agility Drill

Set up three cones 5 yards apart from each other. Starting at the middle cone (A),
sprint from cone A to cone B (touch the ground), sprint from cone B to cone C
(touch the ground), spring back to cone A
2 sets of 10, 1:1 rest between each sprint (ex: if it takes 10 seconds then rest for
10 seconds), 1 minute rest between sets

B A C
T-Drill

Set up cones in the letter T on the field, the stem of the T should be 25 yards and each
arm should be 10 yards, making the total 20 yards across.
Start at the bottom of the T, sprint up the stem, shuffle out one arm, backpedal to the
start, sprint up the stem, shuffle out the other arm, backpedal back to the start.
2 sets of 5, 1:1 rest, 1 minute rest between sets

Four Corners

Set up 4 cones in a 10 x 10 yard box.

Sprint from A to B, shuffle from B to C backpedal from C to D, shuffle from D to A
2 sets of 10, go the same direction for all 10 then switch for second set
1:1 rest between sprints, 30 seconds rest between sets

Shuffle
B C

Sprint Back Pedal

A D
Shuffle
M-Drill

Set up 5 cones 10 yards apart in the shape of an M. Alternate sprinting and backpedal
between each cone. Start with sprint forward from A to B, backpedal B to C, sprint C to D,
etc. Remember to face the same direction the entire drill.
2 sets of 5, go the same direction for all 5 then switch for second set
1:1 rest between sprints, 1 minute rest between sets

Back Back
Sprint
Sprint

Sprint-Backpedal Suicides

Set up 5 cones 5 yards apart.

Start with cone A sprint to Cone B, backpedal to A, sprint to C backpedal to A,
sprint to D, backpedal to A, sprint to E backpedal to A.
2 sets of 5, 30 seconds rest between each suicide, 45 seconds rest between each
set

A B C D E

2 for 1 Drill

Place 8 cones 5 yards apart similar to above.

Sprint up 2 cones, backpedal 1, sprint up 2, backpedal 1, continue until sprint
through last cone, job back.
2 sets of 10 sprints, 1:1 rest, 1 minute rest in between sets

Repeat pattern til end

start
 Plyometrics
Lower Body

Split Squat Jumps

Stand with feet apart, and take the left leg and step back approximately 2 feet
standing on the ball of back foot.
Your feet should be positioned in such a way that the head and back are in an erect
and straight position. Lower the body by bending at right knee until thigh is parallel
to floor then immediately jump back.
Switch feet in the air so that the front foot lands backward and vice versa.
3 sets of 25 (left and then right is 1)

Tuck Jumps

Stand with feet apart, and the knees slightly bent, with arms flung at sides.
Jump up, bringing knees close to the chest.
Land on balls of feet and repeat at once.
Each time you jump, reduce ground contact time, springing into air immediately.
3 sets of 25

Bounding

This exercise is in a running motion, that focuses more on foot push-off and
reduced air time.
Start by jogging in a forward momentum.
After a few feet of jogging, forcefully push off with the left foot and bring the leg
forward, and simultaneously bring the right arm forward.
Flex your ankles and push off your front foot.
Repeat with other right leg and left arm.
3 sets of 25

Upper Body

Plyometric Push-Ups

Get into a push-up position, lower yourself to the ground and then forcefully push
yourself up so that your hands immediately leave the ground.
Break your fall with your hands and lower yourself into a push-up again and repeat
with force.
Do as many as you can and keep increasing your number.

Overhead Throws

Stand with one foot in front, and knees slightly bent.

Pull the ball back behind the head and forcefully throw forward as far as possible
(preferably onto a wall).
 Catch ball as it bounces towards you, and keep repeating.
The time taken between pulling the ball back and starting the throw should be
reduced with every action.
3 sets of 25

Explosive Start Throws

Stand with feet slightly apart, and bend the knees slightly.
Lift ball up to chest level.
Quickly run forward and throw the ball straight out as far and fast as you can. At
the same time you throw the ball forcefully, explode forward in a sprint.
3 sets of 25

Basic Plyometric Exercises

Placing feet together, hop side to side, forward and backwards. (3 sets of 100) (50
side to side & 50 front/back)

Skip for distance and height, try being suspended in the air for a longer time. (3
sets of 25)

Run up and down the stairs, really fast (at a high intensity, quick foot contact). Hop
and skip a few steps alternatively. But be careful, you don't want to trip!

Jump as high as you can, and land straight on your feet every time you do so. (3
sets of 25)

Jump on and off a sturdy platform, initially start with higher elevations, and then
move on to a smaller platform. (3 sets of 25)

Jump over the ball alternatively using the left and right foot. Follow-up with jumps
over the ball from front to back. (3 sets of 50)(25 side/side & 25 front/back)
 Technical Ball Work
Dribbling Suicides

Set out 6 cones, 5 yards apart from each other in a straight line

Start at the 1st cone dribble to the 2nd then back to the 1st, dribble to the 3rd then
back to the 1st, continue till youve gone to all cones.

Ball Control

In a 20 x 20 box (make it bigger depending on how many people there are) dribble
on the move with quick touches and quick turns, step-overs, puma vs, sprint
dribbles, toe touches on top of the ball, different feet, etc.

Head juggling: 1 minute

Foot juggling: 1 minute

Thigh juggling: 1 minute

All body juggling: 1 minute- keep track of how many you can do and try to improve
each time!

1 v 1s

Go for 3 minutes then rest, and then back at it again-challenge yourself and play
with some guys-it will only help your speed of play and make you a stronger faster
player.

Work on your defensive skills (quick, slow, sideways, low)

Work on your offensive skill-going at speed, quick touches and keeping the ball
close.

Partner Volleys

Get a partner and stand about 10 yards apart.

One partner will toss the ball and the other will perform the drill.

Focus on getting a good touch on the ball and getting it back into your partners
hands.
 Inside of foot (left & right)

Top of foot (left & right)

Knee to foot (alternate knees)

Chest to foot

Headers (throw the ball high so that your partner must jump and get off the
ground)(hit the ball, dont let the ball hit you)
 Core Strength
Sit Ups

Regular Crunches
Toe Touches: Lift legs straight up and keep them there as you reach up and touch
your toes with both hands, keep your legs straight.
Flippers: Keep legs about 6 inches from the ground the entire time, back flat
against the ground, kick legs up and down repeatedly.
Bicycles: Perform a biking motion with your legs as the opposite elbow goes to the
knee that is coming closer to you at the time. Do not let your legs touch the
ground.
Scissors: Keep legs about 6 inches off the ground, these are similar to flippers but
instead of going up and down you are moving your legs in and out. Keep your legs
straight and do not let your feet touch the ground.
Twists: Sit up so that your feet are off of the ground and your knees are bent, twist
your upper body side to side having both of your hands hit the ground on one side
of your body and then the other.
45-90: Start with your legs straight up in the air, lower them until they are about
45 degrees from the ground and then lift them back to the starting position. Keep
your lower back flat to the ground and keep legs straight.
Leg Swings: Start with your legs straight up in the air like the one above. Swing
them down until they are 6 inches above the ground, then back up and swing them
to one side, 6 inches above the ground, swing to the other side, repeat for 30
seconds.
Oblique: Roll to your side and bring your knees in and bent. Put your hands behind
your head and sit-up, go back down and repeat. (Do both sides before moving to
another exercise.)
Reverse crunches: start on your back with your legs bent at a 90 degree angle,
bring your legs and butt off the ground, and control them back down to touch your
toes to the ground.
Kneeling opposite reaches: Start on all fours, extend one leg back at the same time
you extend the opposite arm, then bring them in to your core, and control them
back to the starting position. Repeat on the opposite side.

Push-Ups

Resting position is NOT with your knees on the ground, push your butt back in the air and
create a V-shape to rest then continue with push-ups

Regular: hands should be shoulder-width apart

Diamonds: hands together with your index finger and thumbs touching to create a
diamond shape
Body Bridges (Planks): start with holding position for 30 seconds then increase as
you go
o Start by lying with your stomach on the ground; support yourself with both
forearms shoulder-width apart and your legs in push-up position. Hold your
body by keeping your back straight, do not dip your hips/arch your back.
Also do them on the left and right sides.